Kegel Exercises to Treat Urinary Incontinence Using Kehel
Begin the session and remember to exhale as you contract (count out loud to be sure you are exhaling) and note the number on the graph in the upper left-hand corner with each contraction. You can tell if you are getting stronger by observing the number on the graph over time. It is important to relax completely between each contraction and the graph number should drop to zero.
You can do consecutive sets of 10 repetitions of this exercise until you begin to fatigue. You will know you are fatiguing when you begin to use your abdominal, buttocks, or thigh muscles to hold the contraction or start holding your breath during the contraction.
Your goal is to perform three sets of 10 repetitions using your pelvic floor muscles before progressing.
If you have problems performing the pelvic floor muscle contraction you may need to ask your doctor for a referral to a pelvic floor physical therapist.
Once you achieve your goal of three sets of 10 repetitions using your pelvic floor muscles you can try to do the contraction speed fishing exercise again. If you are not successful, then you should do the manual training mode with these parameters:
*Your deep transverse abdominis muscle contracts with the pelvic floor muscles and this is desired. The rectus abdominis is the muscle you do not want to contract, and you can feel this muscle by placing your hand on your belly and monitoring it for movement.
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